next one in 2011

I have been v. busy re. all aspects: work,health,training,vacations -um, except for work! I have taken several days off to rest-go to Amsterdam for the opera- go to the movies- and yes train like crazy!
Remember the unbelievable snow we had here 10 days ago? It still hasn't melted away! The dunes are full of it. So my training these days looks like this: morning 10-19km, half on the street (bike path) and half at the beach, sand semi-hard depending on the tide. evening 10-14km on the street. I try to run at brisk pace in the evening. Last week's mileage averaged at around 150km. This week I aim at around the same number.

Today is my last day to work for 2010. So... I am wishing for all of us lots and lots of km for 2011. Long runs, intervals, fartlek. Running in the dark early in the morning, late at night. Sneaking out for the extra mile when the fellow runner has left. Races abroad to keep it interesting.

buried in snow

I guess you have heard about the weather conditions in northern Europe. To summarize it: we are buried in snow! Today is the single day I came to the office.
So the training has been adjusted to snow: every day 24-27km in the dunes, in two sessions. It is very time consuming because of the snowy terrain and very,very,very tiring- especially for the hips and the feet-ankles. In spite of the weather last week's mileage averaged 165km-170km. So...yesterday my system crashed: I crawled out of bed @ 15:00, stayed home and in the evening ran 10km.
I cannot describe how much snow there is, let's just say that everything they show on tv is true!
The snowy terrain has offered several challenges: running on powder snow up to my ankles. running on uneven terrain. running on semi-frozen terrain. running with multiple layers of clothes. and of course the best of all: running in the snow storm!
Speed sessions and fartlek is fun, on dry terrain. Hopefully it will not snow again and by mid January I can resume.
Today I did 16km in 1:50 on semi-frozen/uneven terrain, it was so hard I was gasping for air! Air temp -4 C, 4 Bft N wind.

running thoughts

A Greek fellow runner confessed to me that he runs every day no matter what others say. I understand him 100% for sneaking out of home in the rain to complete the mileage he wanted! Some people call it perversion, we call it passion-love-achievement. Besides, the time we spend training and putting all those miles in, the others who blame us of being perverse are on the couch in front of the tv. We make the most of our life!
Dark and rain do not stop us. Excellent!
Now... a few notes on my mileage:
My "fast" sessions in the evenings are at about 12-12.5km/hr speed! I could never do such increased mileage combined with fast intervals.
Training update: yesterday evening 4.5km "fast" (!)... and then a dash to the shower to make it in time for the restaurant!!! This morning 17.5km easy, v windy and rainy. I am starting to feel tired because 1. I have been training twice per day for the last 14 days non-stop, and 2. it is hard to combine such training with visitors at home. We go out every night and not wanting to compromise my training I end up sacrificing sleep. Will decrease mileage in the weekend, and increase sleep!
Re. running in the morning @ 06:00: It is ok as long as I have slept at least 7 hours. Yesterday and today I felt my legs heavy in the morning because of prolonged lack of sleep. In the evenings I am always pumped from work and can run a bit faster.
We keep it up, in the rain, in the winter!

snowy mileage in view

My mileage has stayed high this week, but snow storms are forecast for the end of the week, so in the weekend I will turn it down a bit. For the time being, the weather is reasonably good, i.e. max temp 3 C, rather windy, light rain showers. Mon evening 6km fast, Tue morning 20.5km incl last 1km faster, Tue evening 7km incl 3km faster. Today 18km, tired from all those miles!

back to high mileage

The weather has been excellent, so I have been really enjoying the running regime: Fri evening 4km fast, Sat morning 30km !!!, Sat evening 3km easy. Sun morning 22km incl last 2km at faster pace, Sun evening 3km fast. Total mileage for last week was above 160km.
Today the temperature dropped again to -5 C, so pace was adjusted. I still managed to do 19.5km in 1:55hrs, I think it is pretty decent in view of the bitter cold.
As the weather forecast has it, we are waiting for new snow this week. The main problem I find it to be the ice and the cold, not the snow per se - except for the snow storms!

the summer is back!

Yesterday evening I ran 13km in the rain, against strong wind. Not enjoyable.
But today was pay-back time: I ran 21.5km in the dunes in perfect weather: no wind, no rain, temperature 4 C. Most of the snow has finally melted. Excellent! It seems the summer is back! The weather should stay like this for the weekend. Excellent running opportunities lie in front of me!
This evening my mother and sister will come to visit me. Full schedule for the coming week!

tiredness: the accumulator

I was tired yesterday. In the evening I could only manage 5.5km easy, and this morning... not any better: 8.5km!
I suppose tiredness accumulates. This week I did not take Monday morning off and my body... knows it!
A shorter run this morning means a get extra time to prepare the house for my mother and sister, who are coming tomorrow.
If I am up for it, I might go for a short run in the evening as well. The temperature has risen and I want to enjoy it while it lasts!

Christmas festivities

Maybe I should find a gym to put some speed work-outs in the winter. My problem is, I literally despise the gym. And the treadmill is so boring! I would rather run under heavy rain than in the gym! 100m on the treadmill seem like 1km to me! Mental issue. To be fixed.
Training news: Mon evening 10km, Tue 17km and 7km, all road running. Today: 20km incl 4km fresh pace, half road - half in the dunes, the snow has finally melted!
On Fri my mother and sister are coming here for pre-Christmas celebrations. Serious shopping, michelin restaurant and the Nutcracker are included in our schedule!

snow storm -> defeat

My weekend was... stormy!
On Sat. morning I started running at 08:00. At 09:00 I was caught by the snow storm 10km away from home. The snow piled up quickly on the dunes, which were already covered with powder snow. The storm was so thick, I couldn't see in front of me. The wind was hitting me from all directions. I somehow found my way back, 1:30hrs in the snow storm. After a hot shower I went to bed, and when I woke up in the evening I was sick. I threw up 4 times and could barely walk.
Yesterday I woke up at 12:30pm, went for a 20min walk and came back home to sleep again.
Lesson learnt: Do not mess with the weather. Always, always take the weather into consideration when planning training. Snow/hail/strong wind/heat wave will affect not only speed, but also mileage - otherwise my health will suffer!
Last week's mileage sums up to 110km. Now the weather is much better, but the dunes are covered with ice. Road running is scheduled! This morning I did 16km easy recovery run.

snow!

My training update, you guessed it, is full of snow! These days have been running on powder snow 3cm, very tiring and hard for the hips. Yesterday in the snow storm, max temp -6 C. Today max temp -2 C. Layers of clothes - gloves - socks- hats, you name it. 5kg extra weight of garments!
Managed to do: Wed evening 8km, Thu morning 16km, evening 10km. Today 17km. No speed whatsoever.
A bit better in the weekend? Hopefully, if some of the snow melts!

brrrrrrrrrr

Cold is king here. Since Fri it has been -4 up to 2 C. I wear layers and layers of running garments to rock the winter!
My news: I had guests on Sat afternoon-evening, but found time and energy to do: Fri evening 4km in snow showers. Sat morning 25km easy, temperature -4 C. Sun morning 19km easy, same cold temperature! and Sun evening 9km incl 2km faster. Total mileage around 165km for the week.
Now still tired from Saturday. But it was worth it!

cold

It seems winter couldn't wait until December, it had to come a bit earlier! Yesterday evening I ran 10km incl 2km faster, but I could already feel the temperature dropping. Earlier in the afternoon it was just 4 C.
And this morning... I woke up, put on my usual running garments and headed to the dunes. Everything was frozen! Small ponds of water were pure ice. I ran 18.5km in the bitter cold and when I was back home, I checked the outside thermometer: -4 C!
Now it is almost noon and the temperature is 2-3 C.
So this weather is yet another reason for my Saturday afternoon party: stay cosy, enjoy the feast and the good company! (of course, Saturday morning will be spent running in the dunes!).

recap

It has been a while since my last entry. Life has been hectic the past few days!
A super quick update: Mon evening 9.5km easy. Tue morning 20km incl last 2km faster, evening 6.5km incl 2km faster. Wed. morning 20km easy (tired!) and evening 6.5km easy (very tired!). And this morning: 15km easy under hail showers (very very tired). I have friends coming to my place on Saturday, and juggling work-training in the cold-preparations for Saturday is a killer combo. I will probably take it easy and drop the mileage until the end of this week.

great autumn training

The autumn is reaching its end... My running garments these days: I run in the morning with semi-thick nike tights, and in the evening with thick reebok/adidas tights. I always wear semi-thick or thick (icebreaker) socks that are high, sometimes until the knee. I wear thick long-sleeve shirt and thick wind breaker. and ski gloves! In the winter, when the temp drops below 0 C, I wear woolen socks underneath the ski gloves. and a ski mask on the face!
Training update: Fri evening 8km, incl 2km faster. Sat morning ran with a colleague, 23.5km easy, and in the evening 6.5km incl 3.5 fast, around 13-13.5km/hr. On Sun 17km in the morning, 12km in the evening, all easy. In-between I had time to go to the spa and soak! Total weekly mileage... 165-170km. I am feeling ok, I still have the energy to get on with the rest of my life, but I am worried that my body will say "no" in a very abrupt way, for instance, collapse with no previous warning signs - touch wood! I guess I am just afraid of injury with such high mileage.
In any case, this week the mileage will drop in the end of the week: I have guests coming to my house on Saturday evening, so preparations and aftermath will demand more time by the end of the week. A chance to rest!

weekend already

Here the weather is excellent, no wind/rain/hail, just a late autumn chill of 5 C. So I am planning to enjoy the autumn sun by running with a friend early Saturday morning, and then hitting the shops for early Christmas shopping. I will also hit the spa to pamper myself.
Yesterday in the evening I was busy with other things, so I only had time for 6.5km. To save some time and get home sooner, I ran the last 3km fast! This morning 17km. Tired from yesterday evening's sprint!

high mileage and low temperatures

My update is... the "usual": yesterday evening 6km, incl 2km faster, and this morning 18.5km easy. Very tired, cold (3 C!!) and darkness have settled in for good. And winter hasn't even started yet!

the addicted paranoid

My paranoid update: The weather has been awesome, no wind, 5 C, so I did: on Mon evening 9.5km fast, on Tue morning 21km incl last 1km faster and in the evening 6.5km incl last 3 km faster; today 19km easy. Paranoid, I tell you!

normal or high mileage?

My weekend was very relaxing. Going to the movies, reading a good book, some cooking, training, sleep. What did you do this weekend?
My training miles: on Sat. morning 22km with my Italian fellow runner. On Sat. evening 6km, of which the last 2km faster. On Sun. morning 17km easy, and in the evening: in total 9km, wherein the 2nd,5th,7th,8th km were faster, I am guessing at about 12-12.5km/hr.
Total weekly mileage... let's just say more than 160km. Is this normal??? I am feeling ok, no muscle strain, sometimes a bit of soreness, but overall I am fine.

speed vs mileage

My update: yesterday evening very,very windy 5-6Bft and 8.5km. This morning 17.5km. This evening I will probably rest, watch the trees suffer from the wind while I will be with a blanket on the sofa! I would like to do a faster session this weekend, as soon as the wind calms down. Maybe fartlek or 3km finish at fresh pace. I find it hard to do any intervals with cold weather and high mileage.
I hope I can relax and enjoy my weekend!

winter is approaching - cold is already here

Autumn is reaching its end and winter is just around the corner. So the weather is getting adequately cold!
In the dark, morning and evening, 5-8 C, sometimes strong wind, sometimes heavy rain/hail. Typical for a run in the winter in Scheveningen.
So on Tue evening I did 12km in 1hr. On Wed morning 20km easy, in the evening 9km easy. Today 17km, very wind again. If the weather is better, I will try a faster session this evening or tomorrow.
It will be a struggle to keep a fast pace here in the winter.

hesitate and miss

I registered for the marathon in Rome. It will be an occasion to practise my italian, -I have started an italian course this past month!
Training these days: yesterday evening 9.5km fast, this morning 15km easy. It is cold (5 C) and consequently the mileage will drop. More free time to sleep!
I missed the deadline for the 15km race in Rotterdam. I hesitated too long thinking of the cold, and when I finally decided to register (yesterday), registration was closed. I won't be one of the 5,000 athletes running on windy Rotterdam bridges in December. Maybe next year. Lesson learnt: think less, do more!

the last weekend

A quick training update: On Sat. morning 23km, and in the evening 6km fast. On Sun. morning 18km under heavy rain, and in the evening 9.5km in 50min. I also went to the spa - excellent way to relax. It can do wonders to tired legs. Total weekly mileage 150km. Hmmm...

time for spa

Two close friends, running and spa: 1. my weekly mileage is currently 140-155km (but won't last long, the icy winter will take its toll soon!) . 2. I usually do the following in the spa: 20-25min in sauna of 80-90C; cold shower; hamam 10min; leisure swim in pool; hamam 5-10min; leisure swim in pool. In autumn I go to the spa once every 1-2 weeks. In the winter I am there at least once per week!
Yesterday evening I ran 7km, last 2km fast. Unbelievable wind! This morning 17.5km easy. Less wind, more rain!
As for race plans for the winter: My Italian fellow runner wants to run 15km on 19th December in Rotterdam. I hesitate, a race in the snow and/or with air temperature -5C could cause strain/injury. We will see how winter treats us this year!

few fast, lots slow

My update: yesterday evening I did 9km, the first 5km slow and then the last 4km fast. Today's training: 20km in the morning. Very, very windy here!
Looking forward to the weekend - although the weather forecast is heavy rain. Hence: I will go (again) to the spa and soak for 3-4 hours!

high peaks

On Mon. evening I did 9km at 12km/hr, on Tue. morning 20km easy and on Tue evening 5km easy. This morning I ran 16km under rain showers, fighting against the wind.
It is evident: as the winter approaches, the weather will slow me down - and probably the evening runs will gradually be replaced by more sleep!
Seriously though, I believe such high mileage is not sustainable in the long run. I think it is good to try it out for 1-2 months max (I have been doing it for the past 2 weeks), but then reduce mileage, because muscle soreness will prevail. Actually yesterday I was feeling my legs very sore. Also, I suspect hormones/sleep habits are deeply affected by high mileage in the long run, which can't be good.

through the fog

Here the weather has been rainy/foggy/dark. Nevertheless we soldier on: 5km on Fri evening, 22km on Sat morning, 20km on Sun morning, 9.5km on Sun evening. Again, the evening sessions at a bit crisp pace. In comparison to the morning sessions!

the fun plan

Yesterday evening I did 9.5km in 52min, this morning 16.5km easy. Tomorrow I will run with my fellow runner, but the rainy clouds will probably keep the run short. My plan is to 1. continue the evening sessions as long as I enjoy them and I feel ok, 2. increase their intensity once my body has fully adjusted to the mileage. We should not increase both quantity and quality at the same time!

a pace clarification

In the morning I run at 10-11km/hr, and in the evening at 12km/hr and a bit faster the last 1km. Here in The Hague the pavements, the cycling paths are well lit in the night and cars really respect runners.
As for the higher mileage: I am feeling ok and rested, one month after the marathon. My evening runs replace the biking, so they are not very telling regarding my overall physical condition! I was thinking of introducing intervals once per week. We'll see!
Yesterday evening I ran 9.5km in 55min. This morning I ran 16.5km easy.

the kilometers

My update: Mon. evening 10km - Tue morning 22km and Tue evening 6km fast. This morning 17km easy.
I won't be going to Greece for Christmas. I feel have travelled enough this year, Paris-Manchester-Vienna-Vilnius-Budapest-Berlin-Prague. Time to relax at home!

cold runny weekend

My update: On Sat. I ran with a colleague from work, 20km in the morning and 5km in the evening. On Sun. I did 12km in the morning and 10km in 52min in the evening. As the weather gets colder, I bike less: only to go to work. In the evenings I try to run a bit more, at a bit faster pace.
Here temperature max 11 and min 5... and chilly wind. After training on Sat. I went to the spa and stayed there 3hrs to accumulate heat!!!

Friday already

My training update: yesterday evening I ran 9km, making the most of the mild temperatures. This morning I was rather tired from yesterday's overall high mileage, so I ran 16km easy. This weekend I will run with my fellow runner, but the weather forecast is crappy, so mileage will probably be low. I will thus have more time to spend in the spa!
This weekend, I will try to get my beauty sleep - I always enjoy extra sleep on weekends!

a fast (?) update

Here the weather is getting colder, and colder. Today I ran 20km, temperature 8 C, windy. Yesterday evening I also ran 7km in 35min - I was happy to run without any hail or wind!

Zzzzz!

Training update from a super-slow Dutch runner (me!): on Mon evening 8km in the dark (!). on Tue morning 20km in the rain, today 17km under hail showers! Dutch autumn. Also in the evenings I do some callisthenics.
As dark and cold prevail, I find sleep is super important for me. I have read that the body rejuvenates when asleep, and sleep prevents injury and helps muscle recovery. Merry dreams!

travel far

I am back from Prague. Lucky for me the weather was wonderful. Operas: Il barbiere di Siviglia, Le nozze di Figaro. and classic ballet. and spa. I love spas!!! I miss them already! I will probably go to the spa in my neighbourhood this evening.
Training-wise, I ran in Prague every day 16-21 km along the river Vitava (Moldau). Cold and foggy!
I am planning to keep the running regime plain and simple until end of October. Then I will add some intervals or fartlek.

off to Prague!

Yesterday evening I ran 7km at the beach, wonderful sunset. Today I did 18km easy. Tomorrow I will fly to Prague until Saturday. I will go to the opera, Il barbiere di Siviglia and Il nozze di Figaro. And spa hotel! Early morning run of about 15-17km, whatever I feel like doing.
Plans: Next marathon for me could be Rome, 20/03/2011. Goal: enjoy the course, and the city as a tourist.

a first day off

Today is my first day off after 9 days non-stop running. I didn't even realize all those training sessions went by without a single break! Maybe it is because the weather has been so splendid, ideal for running: temperatures around 13-15 C, no wind, partly cloudy.
I finished off my first post-marathon training week with 15km on Fri, 22km on Sat and 18km on Sun. Total weekly mileage about 110km. Slow pace!
This week (and until the end of the month!) I will continue with easy sessions at slow pace. Letting the body relax!

relaxed running

Ahhh... as the soreness fades away, I thoroughly enjoy my postmarathon, super easy runs! Especially when combined with mild autumn weather, too! Today was another 17km in the dunes, easy pace. No wind, no run, temperature around 14-15 degrees C. Excellent way to start the day!

back on track

First training sessions after the marathon: Sat, Sun, Mon 15-17km each time. Legs a bit sore, but overall happy to resume training!
The weather is perfect, mild temperatures and no wind - what else can a road runner ask for!

an easy start

I was thinking of going for a small run this weekend. Soreness has gone - at least, I feel ok when walking and biking.
Interested to see how much my body has recovered!

post-marathon recovery

Yesterday evening I biked for an hour, about 22km. Soreness on muscles is gradually fading away. Today's evening schedule:sleeeeeep!

excellent experience!

Rain did not stop 40,000 runners last Sunday! We ran the Berlin marathon and we are very proud!
I did a personal best (inspite of the rain!) and clocked in at 3:18:20. Very happy to spot my parents among the crowd cheering for me, at 21km and 38km. Fans always give us runners an extra confidence boost!
Post-race plan: rest-sleep-walk-bike. But mainly, sleep!
In the coming cold months, intensity in my training will drop, as speed sessions and intervals are almost impossible to run in the cold. That is fine with me - my training for the past 4 months was very intense. I am happy to switch to slow and easy running for a while!
I have no idea what my next goal will be. Will give it some thought in October.

last post before Berlin

Today I ran 15km easy. I feel rested, so I am hoping for the best!
Unfortunately the weather forecast for the race is rain, so I will have to keep my targets flexible. I would love to reach the finish line in good health and in cheery mood!
Tomorrow 10km easy and then on Sat 5km easy... Oh my god! The race is so close! Fun/anxiety/excitement!
I was thinking of following the 3:30 pace maker and see how it goes. But I will know my pace once I cross the start line! Totally unpredictable!
My father will be at the 20th km cheering with a banner. My mom will be waving flags at the 35th km. Her cheers will fight away the wall!
Magic words for the marathon: patience- persistence- positive energy.
My next post will be after the race!

today and 3 days to go!

Last days before the race - resting thoughts:
Yesterday evening I went for a 1hr walk, and felt my right knee strained. Probably it is nothing (or just nerves!) but it makes me think: during the marathon, every strain counts, and after the first kilometers, any discomfort can become larger than life. Caution is needed, but also remember: no pain no gain!
As for my pace: the last 8 days before the race I run with no chronometer. I have no idea how fast my pace is, but I do know how it feels: sustainable! I will know my pace after the first 5km of the race!
At the start line, my main goal is to finish the race. After the first 5-10km, I will know how my body is responding. After 20-23km, I will be more confident that I can make it!

another experience

So the story of a colleague, is as follows: Back in his twenties he was semi-pro runner in West Germany. His distance was track and field 10km, road racing 10km or more. When preparing for the marathon, he trained in hilly Aachen, about 80-90km per week with high quality sessions. His marathon race in flat track of Hamburg: he ran 4:15 per km until the 25th km. When hitting the wall, he followed his friends' advice and went even faster, at 4:10 per km until the 32nd-35th km. Then... he slowed down, and finished almost walking. Total time 3:06, he was initially aiming at under 3:00.
The marathon is always full of surprises, no?
My training these days: yesterday 5km easy, today 15km in the fog, incl 3km at race pace. Tomorrow is a day off, then all easy runs, low mileage and sleep! until Sunday.
I will do my best to enjoy the experience!

tapering: sleep-chill-run a bit

On Sat I did a long-ish run of 25km, and then yesterday 15km. It sounds too much, I know! Yesterday evening I went to the spa and chilled.
This week: I will sleep and rest more in the evenings. No evening exercise activities! Training-wise: Today I would like to do 5km easy in the evening. Tomorrow 15-18km. Wed off. Thu 15km, the last 5km at race pace. Fri 10km, Sat 5km. Sunday is D-day!
I can't believe my race is in 6 days! Excited!!!

tapering thoughts

I am currently worrying about my tapering. There is a fine line between doing too much in the last 14 days before the marathon, and tapering. If one goes too tired to the start line, he could end up going too slowly and reaching the finish line in 4.5 hours. But truth be told, finishing the marathon is an achievement, no matter how long it takes. The only problem with a run of 4.5 hours, is that the body gets very tired.
My tapering is progressing as follows: yesterday I ran 12km easy, today 13km incl about 3km fartlek. During the easy sessions of fartlek I tried not to let the pace get too slow, just slower than the fast sessions.
I can't believe the race is so close!
Have a great weekend!

intervals and a first one

Today I did 15km, incl the following intervals: 3x (5min fast run, 2min jog) and then 8min fast run. Again, the weather is v. windy, but I amanged to pull off the intervals!
Tomorrow I should do an easy 10km workout.
Another first for me in Berlin: I have never run 2 marathons in the same year! This will soon change!

recreational and serious

Today I did 19km with the last 2km faster. Very windy! Tomorrow will do either a short or nothing. Then Thu and Fri 15km with intervals. By the end of the week I should start to feel really well rested.
What I find interesting is the psychological aspect: I don't want to time any training sessions until the race. I actually do not want to think about the race at all!
Maybe it is better this way, to put the marathon in the right context. Sure I have invested time and effort the past few months in preparation for the race, but I genuinely enjoyed my training, and still do, no matter if I go to any race.
I care about the race, but I care even more about enjoying my trip to Berlin!
Hmmm... the last statement sounds like coming from a "recreational" runner, not a "serious" runner...

getting there

Defying tapering rules, I ran 32km on Sat, incl last 8km faster. I don't know whether it helped my tapering, but it definitely boosted my confidence. I mean, if I can do 32km all by myself, then surely I can run 42km in a race, with thousands of people adding to the excitement of the race? (we pretend that the "wall" of the last 10km does not exist!)
On Sun I ran 14km easy. So last week's mileage sums to 113km. This week I will drop to 90-95km. I will also try to sleep more. and... I will stop timing my running sessions. It leads my psychology to the wrong direction. From now on until the race, running will be with a plain watch, no chronometer. Focus on how hard the training and the pace feels, not how fast the chronometer says. I can almost see the finish line in front of me!

refining the pace

My race is.. in 16 days from today! Excited!!
Today I ran 14 easy, but upped the pace for the last 3km. Tempo at marathon pace is very good practice. I was actually experimenting with my race pace in these last 3km. Basically I will define/refine my race pace by just listening to my body, no chronometer: a pace that feels fresh but not v. hard. Sustainable pace is the magic word!!
Tomorrow I will do 32km, start off relaxed and pick up the pace for the last 10-12km.
Yesterday evening I biked 20km.. I know I should stop cross-training now, but the weather was finally superb after a rainy week!

the weather is excited, too!

On Tuesday I did 20km and then on Wednesday15km. The weather here is terrible. I ran in non-stop heavy rain, 11 C. In spite of goretex garments, I was soaking wet. The worst was the soaking socks and shoes. Of course, the pace was slow!
This unstable autumn weather has gotten me thinking: all planning re. pacing is fine, but if on the race day the weather is crappy, these plans go down the (d)rain.
Marathon runners should be flexible re. their race plans.
So... if on race day I am caught by heavy rain or any other external discomfort, the goal pace will be adjusted to... super slow! And the goal will be: reach the finish line in the race limit!

Today's run was a smooth 18km with the last 1km faster on a hill. Finally no rain!
Tomorrow I would like to run 12-13km easy with fast finish, then on Sat a 32km long run... to boost my confidence! And to make sure my confidence is boosted, I put no pressure re. clock for the 32km long run. If I feel strong after 22km, maybe go faster until the end.

20 days to go

My update: on Fri evening I biked 27km. On Sat morning I ran 12km and returned home for some much-needed sleep! In the afternoon I did 15km, last 2km faster. On Sun morning I did 15km including: 9x(1min fast run, 30sec jog) and then 10min fast run, no rest between the interval session and the 10min run. Proud of myself! In the afternoon I ran 12km, last 3km faster. Total mileage for last week: 128km.
This week's schedule: 105-110km, incl a 30km long run and a 20km run. Two days off, and three days of recovery runs of around 15km. Next week drop to 90km, again two days off.
I will also switch from biking to walking, because it is less strenuous. Valuable rest before the race!
I can't believe my marathon in Berlin is in just 20 days. Time flies!

it is getting closer!

Yesterday I did 23km incl last 3km fast. Today I did 15km easy. This weekend I would like to do another long-ish run and a shorter one. I agree with you, this is my last week of serious mileage. Even though I am planning to do 1 or 2 more long runs before my race in Berlin, the rest of the training sessions should not be more than 17km. I will also replace some sessions with recovery runs of around 11-12km. Next week around 105-110km, then 90km.
As the race approaches, anxiousness and excitement prevail!

quick update

A quick update: yesterday evening 27km bike, this morning 19km run with the last 1km faster. In the beginning of this training I wanted to do about 15km, but in the end I was enjoying my run too much to call it a day. This evening I would like to do some power walking. And tomorrow morning maybe a 22km session - whatever my legs dictate!

a mystery

Yesterday evening I biked 20km, and enjoyed the ride, after the stormy weekend!
This morning I woke up and my legs were feeling heavy. I had planned to do a brisk 20km+ session, but instead I opted for 19.5km at a slow comfy pace. at least I managed to do the last 3km in 14:10.
It was no mystery to me why I was so tired. For nearly 2 months I have been averageing 125+km every week, incl tempo or speed sessions. Combined with biking... and callisthenics... and power walking... and going to work by bike... and taking the stairs to the 20th floor every day...
Hmmm... It is time to get some rest - or maybe decrease the mileage to 100-110km for the next two weeks and increase speed.

stormy weather

Here in The Hague the weather isn't doing me any favours. Starting from Fri evening up until Sun early morning, rain showers with breaks of strong wind. And just when I thought it couldn't get any worse: wind storm!
My training largely adapted thereto: on Fri evening I did a combo 5km run and 10km biking, was caught by the rain while biking... went home soaking wet and dipped straight into the bathtub! On Sat morning I did 22km, tried for a faster pace, but the wind took it all. On Sun morning I did 19km and in the evening 9km, incl 6km faster (on a route somewhat protected by the wind!). Total mileage for last week 129km. and lots of wind.
This week and the next week I would like to pick up the pace and define my race pace. I think the most important criterium to define my race pace is, to run faster than my usual training pace, slower than tempo, and feel comfortable at this pace.

rainy update

My training these past days: after the long run on Tue, I did that evening some biking. On Wed morning 17.5km, then in the evening 30km biking. On Thu I did 17km easy, and today 11km easy, super tired.
I would like to do some quality training this weekend, for example 15-20km incl 10km fast, or 20km at race pace. But it really depends on the weather. This week the weather has been ridiculous, heavy rain with short breaks of strong wind.
A new sport has prevailed: Biking in flooded streets. Requires extra stamina, as the water makes pedaling super hard. No gels or power drinks needed, the athlete is kept hydrated by splashes of water all over her body.
And as the day gradually becomes shorter, I find I need more and more sleep... Quality rest!

today's long run

Today I did a long run of 32km in 3hrs. I know it is not fast by any stretch of imagination, but it was windyyyyy 6Bft W. Extra hard!
Yesterday evening I also biked 30km, me and the strong winds battling it out. In a bizarre way, I enjoyed it!
Conclusion: Last weekend's rest paid off. As I like to see it, rest is an investment to my (body and my) training.

stay away from overtraining!

Proper marathon training should always be planned in advance and well thought-out.
My training on the other hand... needs more scheduling! On Sat I wanted to do 24km, but my body was screaming no. So I turned back and ran home, just above 15km. I was sooo tired. In hindsight, it all made sense to me: during the week I had run 3 times above 20km with one speed session, and one time 15km. Of course I was tired! I took it easy, and in the evening I biked 25km. On Sun I was well-rested, so I did: 20km, of which 5km between the third and the eighth km were tempo. In the evening I did 10km easy run. Total for last week:122km.
This week I would like to do 110-115km, with one long run and possibly one speed or tempo session. Only five weeks for Berlin, I believe at this point rest and listening to your body is key. I am definitely keeping away from overtraining!

stay off the bike

As always, training for fun, and if performance comes with it, the better!
Yesterday I did 20km and today 15km easy. Also, the last 3 days I have been biking in the evening anything between 20 and 27km. I would like to rest this evening, because my training plans for the weekend are ambitious!
Do you find that swimming or other side-activities affect the quality of your training in running? Personally, if I get carried away and bike too much, the next day I can't run as hard as I'd like to.

rain... again!

It seems that fall is here to stay. Max temp 15 C, windy 5Bft, rain showers. We runners soldier on! This morning I did 21km, incl 9x (1min fast run, 30sec jog) and then 5min fast run. Fortunately rain got me only after the speed session!
Mileage will stay high for this week, too, then it will drop substantially.

let it rain

Thinking of sun-bathed beach, sweet sunset at a Greek island... I envy runners down south! Here the autumn has already arrived: Today I ran 21km in heavy rain and 6Bft wind! The temperature was still ok though, at 15 C.
Depending on the weather, I would like to do this week: Wed 18km with small speed session; Thu, Fri easy; Sat long-ish run of about 25-26km; Sun tempo in the morning and easy 10km in the afternoon. We will see how it goes and what the weather dictates!

a run to Budapest and back

Coming back to the office after my holiday break, there was a surprise waiting for me on my desk: work!
Holidays... I can never get enough! Here's a flash update of what I have been up to the last 14 days training-wise:
Training in Budapest: First day off. Then every day 17km at the Margaret island which has a tartan running route of 5.3km around it. Back in Scheveningen: 22km with last 3km faster. 12km easy. 32km with 5km faster. 11km morning and 10km afternoon.
Total for last week: 135km. It was easy to do it during vacation, but now that I am back at work I will drop the mileage. This week I would also like to do a tempo.
Budapest was excellent, lots of walking and perfect view spots of Pest from the hills of Buda. I also went to the European swimming championships and enjoyed front row finals 400m men freestyle, 400m women medley, 4x100 men and women freestyle. Front row also at the première of Bohème, very nice, though a bit out of season, don't you think?
And aaaahhhh... the spaaaaas... to die for!

enjoy the miles

Yesterday I was flattered when a devoted marathoner had good words to say about my stamina. What a confidence boost!
I would enjoy achieving a PB in Berlin, but I always try to remember, focus is on the fun aspect, not the chronometer. That is also what keeps me motivated for my everyday training: running is something I do for myself, because I genuinely enjoy it. Now, if this can be combined with a swift marathon time, the better!
This morning I did 18.5km at slow pace. It was windy and rainy, but I felt like it. I do hope my legs will not be depleted tomorrow, I would like to do some speedwork!
And a note on speedwork to keep in mind: My back twitches when I do intervals or tempo, and I have to make smaller strides. It is an old consequence of overuse, since I was 18 and I was preparing for my first marathon! I had visited repeatedly a doctor for athletes, and he was giving me series of cortisone injections in my back. I finally realized this was no cure, just drugs and stopped going there. Rest, weight loss and swimming made it better. But our bodies have a memory, so now I still feel my back ache at speedwork. Have to be super careful!

lactate threshold finish

Yesterday evening I did 20km biking and 30min callisthenics. Perfect weather, sad to go back home at 21:40!
This morning super early I did 25km, of which: 3km between 20th and 23rd km in 13:38. I should have gone faster, I was annoyed by myself in the end that I didn't give it my all. This would not be an issue if I had a very competitive fellow runner to push me in the hard workouts! Running hard on my own can be hard!
This evening I will do some biking or walking at the beach. I leave for Budapest on Fri, trying to keep it up until then. And in Budapest I will do 1:30hrs per day max, and mainly soak in the roman baths of the city. And La Bohème!

vacation is approaching

My training update: on Sat 31km, pace was around 5:30-5:40/km, last 2km faster. In the evening I walked a bit and did some callisthenics, including weights for my arms. My body was totally depleted from the long run.
On Sun I did 11km in the morning, my legs were dead. In the evening they were a bit better, 14km in 1:20hr. Total mileage for last week: 132km with a tempo run and 3km fast finish.
Today is my day off. Some biking, that's all I will do. On Fri I leave for Budapest. Excited!

tgif and perfect weather

Yesterday evening I did 25min callisthenics and 1hr power walking. It is a nice way to wind down from work!
Today I ran 15km super easy, getting ready for my looooong run tomorrow. In the evening maybe I will bike - the weather is fantastic. My Italian fellow runner will join me for the second 15km of the 30km long run.

prep for Saturday

Yesterday evening I did 7km easy and then walked at the beach. Wonderful sunset! This morning I did 23km, of which the last 1km was at a faster pace. But overall a slow pace. Will try to shake this off until Sat, I want to do a good long run!

schedules, plans, workouts

My training plans: I want to keep it up until Aug 6, when I visit Budapest for a week. In Budapest, I would like to run about 1:30hrs per day easy. That would be a pause to allow my body to relax. Coming back from Budapest, I will have 6 weeks until the race in Berlin. I will train hard 3.5 weeks and then start dropping the mileage.
Yesterday I did a Lactate Threshold workout: 6x (1min fast, 30sec jog). and then 21:25min tempo at the dunes. I cannot measure the distance because on the satellite photo trees cover the paths. I tried my best though, out of breath and all, when I stopped I was... "aloifì". and to top it off, before and after this workout I ran another 1.5hrs, totalling 20km. In retrospect, too much.
Today I did 13km easy. Couldn't feel my legs! Maybe I will go for a short run in the afternoon. In any case, tomorrow I will do my Long Run 2 for this week, around 23km. My Long Run 1 will be on Sat, around 30-31km. and on Fri maybe a second Lactate Threshold workout, a bit easier though.
Biking is perfect, on Mon evening I opted for power walking and callisthenics. Yesterday evening I biked 17km. But I think now is the time to gradually let go of the cross-training and focus more on getting some rest between running workouts.

increase training carefully

A small training thought: I believe it is excellent to take a "break" from intensive marathon prep, to let the body "absorb" all the intensive training. I am planning to do this from Aug 6 - Aug. 11, when I will be in Budapest.
One mistake and cautiousness: the past 3 weeks I did the classic enthusiast's mistake, increasing both mileage (above 120km per week) and intensity (2 LT sessions or 1 LT and fast finish at another session). Consequence: on Saturday I felt my left ankle sore w surges of pain. I followed the mantra, you can prevent almost every injury if you listen to your body. So: on Sat I did 26.5km slowly (that was when I felt the ankle problem). Coming back home, I did RICE: rest, ice, compress, elevate. Of course no biking in the evening! On Sunday my ankle felt much better, but still I kept tension low and did 20km, last 1km faster. afterwards RICE. and in the evening 10km easy. Total for this week: 135km, of which 7km at faster pace at finish.
You could argue that this mileage is too much for a sore ankle, but I have realized that mileage has always been my strongest point. I suspect my body gets much more tired with speedwork, rather than distance. Today is a day off, and I was actually thinking of resting in the evening, no biking. Just relax! This week I will do a loooong run and a tempo session.

mileage, speed...

If you think my 15km recovery is a lot, check this out: the writer of the book I'm reading with marathon training tips me did double training sessions in his "recovery" days with a recovery mileage of 20-23km at 6:30/mile pace!!!!!! Of course he ran the NY marathon in 2:11, and I ran the Vienna marathon in 3:23....
and my training update: 21km, of which 3km between 17th and 20th were in 14min 35sec. Hmmm... not fast enough, but better than other days!

recovery, I say!

This morning I was tired, because let's face it, everyday biking is great cross-training, but it takes its toll when it comes to fatigue. And yesterday's run of 19km was no "recovery" - my body told me this morning. So today I ran 15km easy, as proper recovery.

first read then run!

I read yesterday in a runners' book about the importance of running fast the last miles of your long run, to teach the muscles to store more glycogen, because they are pushed to work harder right when they are depleted. Smart!
So today I did 25km, wherein between the 20th and 23rd km I picked up the pace for 3km in 14:40min (ok, not v fast, but better than nothing!) and then the 25th km fast finish (or at least it felt like it). Also, yesterday I did 20km biking.

new week, new plans

Yesterday evening I was reading a bit from a book, re. VO2max and LT. Even though the guy who wrote it is insane (he prepared for his NY 2:11 mar with a weekly mileage of 125miles and above, double training on "recovery" days), he writes interesting stuff re. the biology behind VO2max and LT (mitochondria, cappillaries, myoglobene... back to school, biology class).
Recap of last week's training: on Fri evening 30km biking 21:30-23:00 (!). On Sat morning 21km easy. On Sun morning 13km, including the following LT session: 4x(2min fast, 30sec jog), and 3x(4min fast, 45sec jog). In retrospect, I should have taken 1:30-2min jog break instead of 45sec. On Sun evening, 10km easy.
Total mileage for the week: 127km incl two LT sessions.
This week: today day off, afternoon bike. One tempo session later in the week. Tomorrow a long-ish run of 24km.

summer time

It is amazing how time flies... and the summer cross-training goes on:Yesterday evening I did 18km biking. This morning I did 16km in 1:30hrs. On Sat I plan to do 18km and then on Sun a tempo.

after the rain

Yesterday evening I did 25min callisthenics at home and then biked 26km in the dunes after the rain. Fresh and cool!
Today I did 20.5km easy, v windy. Tomorrow I will do about 15km, then Sat a bit longer and then Sun I would like to do my tempo session.

a long run in panic

After doing some calendar calculations, I panicked! So yesterday early in the morning I did 32km in 3hrs. I figured, the Berlin marathon is just 10.5 weeks away, this means I am late in my preparation!
In the evening, I biked 20km. Still, my muscles are sore. Today is a day off, biking and callisthenics are in order!

listen when your body aches

My training since Fri: Fri morning 15km, Fri afternoon another 10km easy, then Sat 11.5km easy, and then... collapse! On Sat I could feel the tiredness, but the wave hit me on Sat evening: I went to bed at 23:00 and woke up on Sun at 17:00!!!
I went walking and biking on Sun evening and my legs were numb. Easy to understand why: the week before I had done 128km including two long runs and a tempo. This week I took no day off and did 115km including two long runs. On Sun my body just said no. And I listened!
This morning, well-rested, I did a run with a tempo session: in total 18km, including: 6x (1min fast, 30sec jog), and about 4250-4300m in 18min. not v. precise because the track is not v. clear on gmap-pedometer. Tomorrow a long run. I will update on that!

getting ready for the weekend

My mother is leaving tomorrow, and these days I am spending some quality time with her...
and therefore the quality of my training is low! Last night we came back from Rotterdam very late, this morning I could only run 15km easy. Maybe this afternoon I will do a second session, shorter and faster. Tomorrow morning easy 16-17km, and then Sun tempo.

km craze

As planned, I did today 21km easy. So I'm done for this week with long runs: Tue 26km and Thu 21km.
On Sun I will do my tempo and then head to the beach cafeterias for the game...

to the final

The football craze is reaching its peak here, orange flags and orange crowns everywhere.
Yesterday after the match I biked 10km to enjoy the cheers in the neighborhood!
Today I ran 18km easy. Tomorrow I will do about 20km, then on Friday 15km, and then we'll see.

the benefits of cross-training on display

My long run this morning was relatively slow, even though I started right after a good night's sleep! 26.5km in 2:38hrs.
Yesterday evening I also did 13km easy run.
These days I do not do any extra biking apart from 15km to work and back. Therefore I feel stronger in running and my body doesn't mind the increased mileage. I now realize how much fitness and strength are enhanced by cross-training. Nevertheless, I will have to watch out and not go overboard!
I will keep a high mileage also this week, and then I will go back down to 100km running plus recreational biking and callisthenics.

keeping it up

and the training goes on: on Thu 23km, on Fri 17.5km and on Sat 20km. On Sunday: morning session 17.5km, of which 6x (1min fast, 30sec jog) and 3350m in 14min. afternoon session 10km easy.
Total weekly mileage 128km. Too much, don't you think?
Today I will either take the day off or go for an easy 10km in the evening...

the daily update

Yesterday evening I did 13km biking. Running this morning: 15.5km in 1:30hrs. Tomorrow is another long run in sight, around 20-22km.
The temperature now is around 20 C and I am finding it increasingly difficult to train in the heat, esp for the long run...

super short update

My training today was a long run: 25.5km in 2.30hrs. I genuinely enjoyed it.

the usual update

I did on Fri evening some power walking at the beach. On Sat I did 15km, very tired, needed sleep! Some biking 20km in the afternoon. and on Sun: 17km, of which: 6x (1min run at full speed, jog 30sec) and then 2.8km in 11:30min. In the evening I did another 9km.
Total weekly mileage: 90km, of which about 6km fast.
An overview of my tempo plan: once per week do a session of 5-8 sets of (1min run at full speed, jog 30sec) and then one fast set, that will increase in time every week. For example, last week I did 11:30min fast. So this week I aim to do 13-15min fast. Eventually this will become a fast session of 40-45min, ie a perfect tempo - hopefully!

tgif

Thank God it's Friday - and the weather is still perfect! Yesterday evening I opted for 20km biking instead of swimming. There are two issues between me and swimming these days: 1. the water temperature is 12.5-13 C according to official measurements; and 2. even though I have a neoprene swimsuit I am too embarrassed to wear it, because all Dutch and German swimmers are tougher than me and swim with a normal swimsuit. Maybe rest tomorrow and go for a quick dip in the evening?
training was straightforward this morning: 22km in 2:03hrs. I will do tomorrow about 18km and then on Sun pick up the pace.

regeneration 2.5

Yesterday evening the weather was incredible. 19 C, sunny until 22:00, no wind. So my power walking turned into... 12km running! I just couldn't resist! I started at 21:00, and after running I walked and did some callisthenics. I had serious trouble sleeping after this night training. I tossed and turned in bed last night, my body was still so tense. Right when I had started to fall asleep... it was 06:00 and I was up again!
Today's morning training: 15km at slow pace, 1:26hrs.
This week I will do every day 15-20 km at relaxed pace, and some biking. I was also thinking of swimming, since the weather is still perfect and the beach is 200m from my home. Maybe on Sunday a faster session, but the key point is to enjoy these summer days.

3 in a row

Tuesday was the second day of my 3-day regeneration... it is very difficult to resist running! On Monday and yesterday evening I went 30km biking and then tried to sleep early. Today I will go power walking at the beach. And tomorrow I will start running again- I can't wait!
It is a mental exercise, trying not to run for three days in a row. But I think it pays off because you listen more to your body. And hopefully you resume running fresher!

weekend and km

My training this past weekend: on Sat a long run of 23.5km in windy Scheveningen. 2:13hrs. On Sun: 15km in 1:27hrs, of which the last 6km in 30min. Very,very windy. In the evening, I headed outside for a walk and ended up running... another 9.5km!
Last week's summary: 121km including one speedwork session and 6km at faster pace.
So today is a day off. Peculiarly enough, I am feeling pretty ok and not tired. Still, I think I should resist and rest for three days until Thu, following my mini-regeneration plan.

psyched and cautious

Today's training was very satisfying: I did in total 15-16km, including the following speedwork: 10 sets of (1min run at full speed, 30min jog). And then 1 set of 4min fast tempo, ie a bit faster than my 6km race last week.
I actually do enjoy running faster and raising the heart rate! I also think that after speedwork one feels more fresh due to the pumped adrenaline.
Tomorrow I will do a long run and on Sun I will do whatever my body dictates. Then I am planning to take a 3-day off from running and do more biking/walking/callisthenics/sleep. I would like to start the core of my marathon preparation in about 10-12days, and before that it is important that I have rested.

double update and preview

Update from windy Scheveningen: Yesterday I did 16km and today 20km at slow pace. I am feeling pretty tired, I suspect it's due to the very long days: I tend to spend more time outside and sleep less. As a consequence, yesterday I didn't go to work, I stayed home and slept 6hrs!
I am planning to pick up the pace on Fri or Sun, depending on the wind (seriously, 5bft do not let you do any temp/speedwork at all!). If I am still tired by the end of the weekend, then I will follow a mini-regeneration programme I have in mind for next week. We'll see!

the first of two

Today I did a long-ish run, the first one of two for this week. Training recap:

Yesterday evening I did 30min power walking and 30min callisthenics. Today:
distance/pace: 22.5km in2:10hrs
terrain: dunes
weather conditions: wind E 5 bft, sunny, temperature 8 C
Windyyyyy!

a weekend playing it safe

My weekend was e-xce-llent! The weather was perfect, I went to the spa, the beach, and I bought tons of fresh blueberries and strawberries and cooked my own forest-fruit compote, inspired by my last year's trips to Finland and Norway... mmm!
and training-wise: On Fri evening I biked 27km, so on Sat morning my Italian fellow runner was dragging me in the long run in the dunes. I managed to do 25.5km. On Sun I did 15km at slow pace.
Summing up the week: 89km, including the 6km race. After the race I was super careful in view of a tired and warm ankle and rested more, and applied ice on my ankle. Now there is no pain, no swelling. So I take it I am fine!

a quick update on the ankle

Good news regarding the strained ankle, but I will continue with prevention: I will start ice treatment this afternoon! Yesterday I rested, and in the evening I went for 30min walking. No sign of pain/tiredness on my ankle. Today I went runnning, I did 21.5km at relaxed pace. Again, no pain at the ankle. Still, I will play it safe and: 1. apply ice for the next days starting from today. 2. forget speedwork and tempos until at least mid-next week. 3. keep the mileage this week at 85km and next week at 90km. 4. get more sleep. 5. do less callisthenics and power walking, because they engage the same muscles as running does. 6. change running shoes - a new pair is waiting in the closet.

All looks good, plus the weekend is here!

a race and an injury alert

Yesterday morning I took the day off... because in the afternoon I participated in a race! Every year, the jogging club of the company I work in organises a 6km cross-country run. The route is mostly flat but includes 2 steep hills at 2km and at 4km. Results: I clocked in 26:02 minutes and finished first among the women! Overall I ranked 30th, the winner clocked 21:47 minutes! There was some serious running going on!
After the race (and the award ceremony!) I biked back home and then hit the spa at a beach hotel near my place.
Today is a day off, I won't even go biking or power walking in the evening, because... last night coming back from the spa, I felt my right ankle tired and twitching, and it was warm right on the spot where I had my over-training injury last autumn. So I will rest, rest, rest today and I will drop the mileage for this week to 80-85km. And I will not be so active in the evening. Prevention and listening to my body should be the two lessons I learnt the hard way.
I will update on how my ankle responds in the next few posts!

Yesterday evening at about 20:00pm I did 20km biking at the dunes and then headed to the promenade along the beach for 30min power walking. Amazing sunset!
Today was my first long-ish run of the week: Super early in the morning, 21.5km in 2:07hrs in the dunes. Weather was ok, no wind, so no extra resistance!

the first one

The first post of many to come! This weekend I did:

On Sat I did a long run with an Italian colleague: 25.5km in 2:30hrs. I will keep my long runs at this level, and start increasing in end of July to 27km and above. Yesterday I did 15km, of which: 3.8km warm-up, 3km in 15min, 3km at slower pace and then 3km in 14min. The rest was at relaxed pace. I wanted to do more intervals, or maybe go faster, but: On Sat evening I had gone biking at the dunes, 30km, and came back at 22:00... So on Sun morning at 07:00 my legs did not obey my will for intervals!
I should decrease biking in late summer. For now, the weather is so nice and the days so long, I can't resist. And why should I?

...and this morning I came to work by bike. I will probably go biking at the dunes in the evening, if it is not very windy! No running for today, the week starts with a day off!